Inner-U

The first step towards getting help for depression is being aware of the most common symptoms of the illness

Mental illness is complex and people can experience depression in different ways. Although it’s common to hear the phrase “I’m depressed” used by people who may simply be experiencing a temporary low mood or having a rough day, depression is a real illness that often requires therapy to manage.

*What is depression?

*Brief definition - you can use your 'I'm depressed" vs "Having depression" analogy here.

Depression may be triggered by a specific event, such as postnatal depression after the birth of a baby. Other mental illnesses may have depression as one of the symptoms, such as bipolar disorder, where there are spells of depression and excessively high mood (mania). Another type of depression is Seasonal Affective Disorder (SAD), where the sufferer finds their depression has a seasonal connection, typically associated with winter.

*Warning signs and symptoms

Some of the words people with depression commonly use to describe their feelings are “numb,” “empty,” “helpless,” “agitated,” “restless” and “isolated.” According to mental health charity Mind, tearfulness, a lack of pleasure in things that are usually enjoyable, or simply life itself, and a sense of unreality, are all common signs of depression. Many sufferers lose interest in sex, feel unable to relate to others and find themselves being unusually irritable or impatient.

Depression can have a huge impact on how a person behaves. If you are avoiding social events and activities you usually enjoy, cutting yourself off from others and finding it difficult to concentrate, remember things and make decisions, you may have depression. Some sufferers self-harm, are preoccupied with thoughts of suicide and have a general feeling of “what’s the point?”

Physical signs of depression include difficulty sleeping, or sleeping much more than normal, a lack of appetite or energy, physical aches and pains that have no obvious physical cause and a reliance on alcohol or other drugs.

If you have depression you are likely to experience several of these symptoms, but remember everyone is different. In some people the main signs are emotional, while others may have more physical symptoms. However the illness manifests itself, the symptoms typically persist for weeks or months and interfere with work, family and social life, says the NHS website.

Depression can range from mild to severe. According to the NHS, mild depression has "some impact" on your daily life; moderate depression has a "significant impact" on your daily life; and severe depression makes it "almost impossible to get through daily life." Some people with severe depression may also have psychotic symptoms.

When to seek professional help

The NHS advises seeking help from your GP if you have been experiencing some of the signs of depression for most of the day, every day, for two weeks or longer. Many people are embarrassed to seek professional help — don’t be. Your GP can discuss the best treatment options for you and help you work out how to get a support system in place.

By : Claire Gillespie

There were over 41,000 deaths from completed suicide in 2013 with males accounting for nearly 80 percent of fatalities. In addition to the individual loss of life, the emotional and psychological costs to family members, friends and entire communities are enormous. Despite the apparent need for mental health services aimed at men and boys, psychological services remain under-utilized by males.

One reason men and boys do not seek professional help for a psychological struggle is the stigma of mental illness among this population. Stigmas largely exist because mental illness remains misunderstood and at times sensationally stereotyped.  Depression is often seen as the precursor to suicidal ideation and behavior so let's take a look at some dangerous myths about men and depression.

Myth #1 - Men do not become depressed:-

According to the National Institute of Mental Health depression strikes more than six million men a year in the United States. The number is thought to be much higher as this illness is underreported. Bottom line: No matter how isolated you feel, if you are struggling with depression, you are not alone.

Myth # 2 - Depression is the same for everyone:-

Males may not present with symptoms traditionally associated with depression. For example, males may be less likely to report frequent crying while more apt to reveal anger or irritability. Additionally, males are more likely to engage in high risk behaviors such as physical violence, substance abuse and hyper sexual behavior, all of which may mask depression.

Myth # 3 - Being depressed is a sign of weakness:-

Depression has nothing to do with being weak; it is an illness which can be fatal if left untreated. Individuals who acknowledge their struggles and seek mental health assistance are standing up for themselves and their loved ones. Reaching out for help when experiencing significant stress is courageous; especially considering societal stigmas towards mental health issues.

Myth # 4 - A Real Man would simply "solider on":-

Experiencing depression can happen to anyone and the origin of onset also varies from person to person. One of the worst things to do is ignore or avoid addressing mental health struggles. The symptoms often do not disappear as a result of avoidance, they can intensify. The best course of action is following up with a mental health practitioner for assessment and treatment.

Myth # 5 - You just have to manage your emotions:-

Emotions are absolutely part of depression, but this disorder has physical implications as well. Brain chemistry, body hormones, new and/or existing medical illnesses are all impacted by depression. Furthermore, social and occupational impairment can result from this illness.

Myth # 6 - I can't be depressed, my life is going great:-

Gainfully employed males in happy romantic relationships with robust social lives can experience depression. As psychologist John Grohol explained "Some people mistakenly believe that a person can only be justified in their depression if there's a cause or reason for them to be depressed. But for the vast majority of people who suffer depression, it is not something that's voluntary or something that one can just 'snap out of' or 'stop being depressed.'"

It cannot be stressed enough that anyone can experience depression and this illness can strike at anytime for seemingly no reason at all. More importantly, being diagnosed with this illness is not an indictment of you; there are genetic and physiological components to the disease which do not conform to your current life situation.

Myth # 7 - There is no treatment for depression:-

The good news is there is help. Counseling and psychiatric intervention has consistently been effective in treating depression. According to the website depression and bipolar support alliance up to 80 percent of individuals treated for depression with psychotherapy and medication show improvement in symptoms. Additional protective factors against depression include becoming more involved in a church or social organization, improving sleeping and eating patterns, increased physical activity and talking with a mentor, community leader, or loved one.

By : Bill Johnson II

*He is a Psychologist & Author of:

"Intimate Partner Violence: A Culturally Competent Model for Treatment and Training."

Protein is most likely not a foreign term to you. We hear about it a lot. It is one of three macronutrients (along with carbohydrates and fat) that are the basic and essential components of every diet. Eating enough of the right protein is very important to your health. It keeps you satisfied for longer, boosts your metabolism, helps stabilize blood sugar and can help prevent mood swings. It is really important that you eat protein at every meal because it will keep you from struggling with hunger and a lack of energy. Plus, protein is essential post-workout because it helps repair, maintain and build muscle, especially after a workout when you have been effectively breaking the muscle down.

It's best to choose lean protein like fish, turkey, chicken, egg whites and lean beef. They should be grilled, steamed, broiled, baked or poached, not fried or breaded. Cheese can be a tricky source of protein, since a bit of cheese as big as your thumb can have about 100 calories and who's ever stopped at a piece as big as your thumb? Not easy. I wouldn't worry about some shaved cheese on a salad, but skip those big old bricks of aged cheddar! In general, your protein at lunch and dinner should be about the size of an iPhone5 (or up to two for men). For breakfast, choose protein-rich options like Greek yogurt, eggs or egg whites and smoothies made with protein powder. Looking for a great protein powder option? The shelves at your local health store are overwhelming, so to help you cut through the clutter, you can find some of my top recommendations here.

Whether you are trying to lose weight or just stay healthy, it's helpful to have some tools in your arsenal for those days you fall off track. One of those tools I like to use is the "Protein Recovery Day." It's a super-effective, uncomplicated tool that will help you reset your eating patterns. My clients especially like to use it after a trip or a vacation where they've overindulged. A Protein Recovery Day is just what it sounds like: a day where you eat primarily protein. For example, breakfast might be 2 eggs, any style, or a 4 to 6-egg-white vegetable omelet. Lunch could be grilled chicken, fish or any protein over greens with a very, very light dressing. Dinner would be the same as lunch, plus perhaps some steamed veggies. These meals are filling and readily available anywhere. A Protein Recovery Day will get you back on your healthy track in no time.

Another great tool for your arsenal is a list full of options of protein-packed products and snacks. Be prepared when you need a boost of protein any time of day by consulting this guide filled with nutritionally sound, better-for-you products that pack a protein punch, many of which are great on-the-go.

No matter your diet and exercise routine, protein is key to staying on the healthy track!

By: Heather Bauer

Nutritionist & Author

Visit her at : Bestowed.com

&

Follow her on : https://twitter.com/heatherbauer_rd

These 10 exercises, recommended by fitness expert and celebrity trainer Amy Dixon, will hit every single muscle in your body and slash fat – without any equipment.

Bicycle Crunch

Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.

Frog Jumps

This exercise adds an element of power in the lower body that will get your heart rate up for a cardiovascular benefit and define the muscles in your lower body.

Start in an athletic squat position and push off of your heels and jump up, land and immediately sink back down into a squat position and jump again.

Burpee

The great thing about burpees is that they combine cardio and strength into one exercise.

A burpee is a complex, total-body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a tuck jump into the mix before the squat.

Side Lunge

Most people only exercise in two planes: up and down or forward and back. That’s what makes side lunges so effective – they train you laterally.

This lunge variation is a great addition to any conditioning plan because it will challenge your muscle fibers, tendons and ligaments in a different movement pattern. To make this exercise more challenging, add a side leg lift to the equation and feel your core kick in, too.

Single-Leg Squat

This is one of the best exercises for you quads, hamstrings, glutes and core, and it’s one of the most challenging balancing exercises.

Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Do all reps, and then switch legs and repeat.

Lunge

Start with your feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor. Then, to complete the exercise, push off your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.

Push-Up

This is one of the best upper body exercises because it works everything – your chest, your back, your arms and even your abs!

Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side (so don’t flare your elbows out wide). Try to get your chest and hips as close to the floor as possible without touching.

Tuck Jump

The tuck jump is an extremely powerful and fun exercise that will help you strengthen your entire body including your heart.

It is also a wonderful way to improve your agility, power and increase your ability to jump higher.

Plie Squat

For this lower-body blaster, start with your feet wider than shoulder-width apart with your toes pointed outward. Lower down into a squat until your thighs are parallel to the floor. Push back up to a standing position.

Lying Hip Raise

The lying hip raise (also called a bridge) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs.

For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg up the sky.

By: Susy Sedano

The original article “20 of the Best Bodyweight Exercises“ appeared on LIVESTRONG.COM.

Donkey Kicks:-

The donkey kick is an excellent glutes and hamstring activator and a great finishing exercise (though it can be done any time during a workout).

HOW TO DO THEM:  Come onto all fours with your toes curled under and feet flexed. Line up your knees directly under your hips and your shoulders directly over your wrists. Keep the legs about hip-distance apart. Activate all of the muscles in your trunk, and while keeping the 90-degree bend in the right leg, slowly kick the right heel back and up toward the ceiling, foot flexed.  Lift the leg as high as you can go without arching your lower back or hunching your shoulders. Keep your abdominals strong to hold your hips steady throughout. Don’t allow the grounded leg or thigh to lean away from the lifted leg. Return the right knee to the mat and repeat for 10 to 30 reps on each side.

Pretzel:-

The pretzel is one of those subtle exercises that offers solid engagement in one of those hard-to-reach areas: the outer glutes. Pay attention to form to ensure the outer glutes are activating properly and adjust your feet and legs to fit your range of flexibility.

HOW TO DO IT:  Sit on the floor or mat with your left leg bent back behind you and your heel reaching toward the left glute. Your right leg should be bent in the same direction with the heel touching the top of the left quad. With your chest and arms squared over your right leg, keep both sit bones grounded to the floor. Gently lift the left knee off the ground, keeping your left foot down on the ground. Return the knee back to ground. Repeat for 30 reps before switching sides.

Pistol Squats:-

The appropriate prop can make challenging pistol squats accessible to just about anyone. They’ll work the quads, glutes and calves and are sure to provide noticeable results.

HOW TO DO THEM:  Holding a rope, TRX attachment or other prop without elasticity as an anchor, stand on one leg. Extend the opposite leg out in front of you as high up as you can comfortably manage. Contract the abdominal muscles, roll the shoulders down and back and come down into a single-leg squat. Keep the bent knee directly over the ankle.  As you lower, keep your free leg from touching the floor so that when your glutes touch the floor (or come close), your free leg is hovering parallel just a couple of inches above the floor. Slowly rise up, driving through the heel of the bent leg, keeping the knee and shin from coming too far forward. Repeat for 10 to 15 reps on each side and feel the burn.

Stance Jacks:-

The process of moving from a standing position to a twisted crouched position not only works your glutes, it engages your oblique muscles.

HOW TO DO THEM: Start standing with your legs together and hands at your sides. Engage your core and jump your feet out to the sides. At the same time, crouch down into a twisted squat and touch the right hand down to the floor near your left foot. Jump back up to an upright stance and repeat, switching hands and sides. Do 10 to 20 reps.

Speed Skaters:-

This exercise is another excellent exercise for engaging multiple muscle groups. It works the glutes, arms, outer thighs and obliques. Plus, it’ll get your heart rate up

HOW TO DO THEM:  Stand on one end of a mat and jump the left foot out wide to the left as you swing the right foot back behind the grounded leg. At the same time, swing your arms so they are opposite to the feet. So if your left foot is grounded, your right arm swings forward toward that foot, and vice versa. Do 10 to 20 reps.

Pelvic Tilt:-

Pelvic tilts are an excellent exercise for firming the tush as well as waking up the pelvic floor muscles. They may also help prevent prolapse in women as they age. But this isn’t a rapid-fire pelvic tilt. In order to engage and strengthen your glutes, you’ll need to make this move much more subtle to avoid firing up the quads and hip flexors.

HOW TO DO IT:  Start lying on your back and come into a low bridge with the glutes and lower back off the floor (your upper back remains on the floor) with feet hip-width apart. Slowly tilt your pelvis so that your tailbone tilts up to the ceiling without allowing the lower back to come down to the floor. Return to a neutral pelvis and repeat for 10 to 30 reps.

Barbell Hip Raises:-

You’ll need a workout bench or step and a barbell with weight plates ranging from 15 to 25 pounds each (depending on your ability). Barbell hip raises isolate the glutes and engage the entire leg. And because of the position of the barbell, you’ll feel this in your abdominals, too.

HOW TO DO THEM:  With the area just beneath your shoulder blades propped up on the bench, hold the barbell across the top of your hips (feel free to use a towel to pad the hip bones). With an overhand grip on the barbell, start with your tush hovering an inch off the floor. Engage your core and drive through the heels to lift your hips to just above knee height (if possible). Then slowly lower the glutes back to their hovering position and repeat. Do 10 to 30 reps depending on your ability.

Diamond Jumps:-

Named for the diamond shape both your arms and legs make during this exercise, this glutes workout will also open your hips.

HOW TO DO THEM:  Start with feet shoulder-distance apart and your arms by your sides. Engage your core (it may not come naturally in this move, but it’s vital to preventing injury), then swing your arms up into air as you jump straight up. Your palms should face each other overhead, and your arms should be bent at the elbows with fingertips touching (diamond shape).   Your knees are turned outward and bent with the soles of your feet touching to make the diamond shape with your legs. Land with feet facing forward at hip width and repeat. Do about 10 to 30 reps and you’ll definitely feel it in your muscles and glutes.

Dumbbell Sumo Squats:-

Dumbbell sumo squats are basically a modified goblet squat. Rather than one large dumbbell held at the center of your chest as with goblet squats, you’ll use two dumbbells (one in each hand). These tone and shape your glutes, and they’ll work your quads and hamstrings too.

HOW TO DO THEM: Stand with your feet slightly turned out and about two to three feet apart. Hold the dumbbells at one end with each hand so they dangle. Engage your core and slowly squat down, taking your seat as low as you can without shifting your weight forward. Keep the weight focused in the heels of your feet. Come all the way down until the ends of the dumbbells tap the ground, then drive through your heels to return to standing. Repeat 10 to 20 times.

Fire Hydrant:-

The fire hydrant is a fantastic abduction exercise that activates the outer glutes and hamstrings. It also opens up the hips and stretches out the inner thighs.

HOW TO DO IT:  Come onto all fours with your knees directly under your hips and your shoulders directly over your wrists. Keep the legs about hip-distance apart. Activate all of the muscles in your trunk and while keeping the 90-degree bend in the right leg, slowly lift and open that bent leg up to the side and out. Keep the angle of the leg consistent throughout and lift it until the leg is out to about hip height (or as high as you can go without leaning the opposite way). Keep your abdominals strong to hold your hips steady throughout.  Don’t hunch your shoulders, keep the neck long and the jaw away from either side of the shoulders. Keep the grounded leg vertical at all times and further engage your abdominals to help keep it in position. Repeat for 10 to 30 reps on each leg.

By: Lisa Jey Davis

*(The original article: “17 Exercises to Shape and Tone Your Booty“ appeared on LIVESTRONG.COM)*

(Photo by : travelstrong.net)

Here are the ten  different ways to do a bicep curl.  Incorporate these into your arm workouts; don’t be surprised if you feel a new type of soreness the next day.

1. Concentration Curls

Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the biceps muscle.

While sitting on a bench with your feet firmly on the floor, place the back of your left upper arm on the inside of your thigh. Keep your arm on your thigh throughout. Put your right hand on the right knee for stability. Do your curls on the left side, then repeat on the right side.

2. Preacher Curls

Similar to concentration curls, preacher curls eliminate any momentum you can gain by swinging or twisting and puts the focus directly on your biceps. You’ll get a great stretch at the bottom of the exercise, too.

Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip (palms facing upwards). Slowly curl the bar up to the top and bring it a few inches from your chin. Return the weight back down with a slow and controlled tempo to the starting position, allowing some resistance (negative) on the way back down. Repeat the movement for the desired number of repetitions.

3. Hammer Curls

Hammer curls are a great way to strengthen your biceps and forearms while targeting the “outer head” of the biceps. As you lower your arms, the dumbbell and wrist look like a hammer, thus the name. (The more you know, right?)

Hold a set of dumbbells with a neutral grip so your palms are facing each other. Curl the dumbbells while keeping your palms facing each other.

4. Spider Curls

Spider curls are incredible for building huge biceps. For one, similar to the preacher curl, you have to rest your triceps on a pad to prevent yourself from using momentum or swinging your body. Second, because of the starting position, you have to fight more gravity which gets you serious intensity.

Use the preacher curl machine backwards so that your triceps are resting on the straight-up-and-down side. Start with your arms hanging straight down to the floor and curl.

5. Band Curls

Band-resisted exercises help you explode past sticking points. During the bicep curl, for example, you engage the biceps more toward the top half of the movement than the bottom-half. By using a band, you can better match the strength curve of the movement because the resistance will be easiest at the bottom (when the muscle is fully stretched) and get harder as you rise.

Grab the end of an exercise band with each hand holding the middle of the band under your feet. Perform your bicep curls.

6. Zottman Curl

This curl combines the conventional bicep curl and reverse curl for an awesome two-in-one movement. This way, you’ll target the biceps and brachialis with normal-style (wrists supinated) curls and also hammer your forearms with the reverse curl portion.

Stand with a dumbbell in each hand with palms facing forward. Curl the weights as you turn your wrists so that your palms face away at the top. Reverse the movement, returning to the starting position with your palms facing forward.

7. Cable Curl

At the beginning and end of a dumbbell or barbell curl, you move the weight about parallel to the floor and, thus, don’t fighting against gravity. Once you get into the middle range of the movement, you’re finally pulling against gravity. Because cables rely on a pulley system, however, you’ll get constant tension throughout the movement for consistent stimulus.

Attach a curl handle to the cable machine. Stand facing the machine and as close to the machine as you can. Start with your arms at your sides and curl to the top.

8. Plate Curl

A great way to develop strong, massive forearms is to strengthen how hard your fingers can pinch together. Train this grip by varying the way you hold your weights.

Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate.

9. TRX Bicep Curl

With bodyweight exercises, all you have to do is change the angles to make it harder. Move closer to the anchor point on the TRX bicep curl, for example, and you’ll instantly ramp up the intensity. They also lower your risk of an elbow or wrist injury from ugly technique or heavy machine work, and they break the monotony of the same boring exercises everyone else does.

Grab a TRX and face the anchor point. Lean away, keep your body straight, and pin your upper arms at your sides. Then, curl the TRX towards you. To make this harder, move your feet closer to the anchor point.

10. Fat Grip Bicep Curl

With a thicker handle, you have to squeeze much harder just to hold the same amount of weight, which boosts your neural drive and activate more musculature. Also, because it strengths your grip, it allows you to hold more weight during conventional bicep exercises.

Place a Fat Grip around the dumbbell handle and perform your bicep curls. (If you don’t have a Fat Grip, wrap a small towel around the handle).

Source:- Men's Fitness

(Photos by Will Mebane, graphic by Priscilla DeCastro)

People tend to lump all of the abs together. But your abs are actually a relatively complex series of distinct muscle groups, each with different functions in the body. They include your deep core muscles (transverse abdominis), side abs (obliques), and six-pack muscle (rectus abdominis).

Most abdominal exercises predominantly work one of these groups. Planks, for example, primarily train the deep ab muscles. Traditional crunches target the upper part of the six-pack muscle.

How to do this workout: Perform 12 reps of each exercise on both sides of the body, then immediately jump into the next exercise with minimal rest. After one round (all three exercises), rest for up to a minute; repeat for a total of three rounds. Do the workout three times per week on nonconsecutive days.

1. Power Plank:-

This is not just your average plank...

Start in a plank position with your elbows on the ground beneath your shoulders and your forearms pressed against the floor. Your body should form a straight line. Lift your hips and draw your knee to your chest; pause, then return to the plank. Alternate knees with each rep. Perform 12 reps per leg (24 total).

2. Under The Bridge:-

This move hits multiple ab muscle groups at a time...

Lie on your left side. Stack your feet on top of each other. Prop yourself up with your left hand and raise your hips so that your body forms a straight line from head to toe. Raise your right arm to the sky. This is the starting position. Rotate at your waist to thread your right arm underneath your body; reverse the movement to return to the starting position. That’s one rep. Complete all of the reps on one side, then switch.

3. X Dog:-

This particular move trains your abs in a way similar to how you naturally use them in real-life settings...

Get down on your hands and knees. Reach your left arm toward the wall in front of you; straighten your right leg and reach your foot toward the wall behind you. This is the starting position. Bend your right knee and windmill your left arm behind you to touch your fingertips to your shoe (or get as close as you can). Reverse the movement. Perform all of the reps on one side, then switch sides.

By: Amy Rushlow

*(Amy Rushlow is a National Magazine Award-winning editor and a certified strength and conditioning specialist)*

(Photos by Will Mebane, Graphic by Priscilla DeCastro)

Perform each exercise for 30 seconds, followed by 30 seconds of rest, then move on to the next exercise. All three exercises are one circuit. Perform three circuits. (You can also perform 45 seconds of the exercise with 15 seconds rest, or do each move for a full minute back-to-back, depending on your fitness level).

The key to really making this workout challenging -- and getting the best results -- is to count your reps for every exercise. During the second and third rounds of the circuit, try to meet or increase your rep count. By competing against yourself, you’ll make the sweat session harder, boost your results, and keep improving with every workout.

1. Ninja

Start squatting down with your hands and feet on the floor in a frog position, your hands underneath your shoulders and your feet outside each hand. Explosively jump up as high as you can, lifting your knees. At the top of the jump, try to touch your hands to your kneecaps. Land softly, returning to the frog position with hands on the floor. That’s one rep.

Tip: If that’s too difficult, eliminate the jump; move from squatting in frog position to standing tall.

2. Plank To Side Plank

Begin at the top of a push-up position. Lift your right hand off the floor as you rotate your body to the right side. Spiral your feet so that the side of each foot rests on the ground. Place your right hand on your hip. Your body should form a straight line from your head to your toes. Raise your top foot toward the sky as high as you can. Reverse the movement to end at the top of a push-up. That’s one rep. Alternate sides each rep.

Tip: To make it easier, don’t lift your foot to the sky.

3. Squat Kick

Stand with your feet shoulder-width apart, toes facing forward. Bend at your knees and hips, and push your butt back as you lower your body toward the ground. Go down until your thighs are parallel to the ground, or as far as you can. Shift your weight to your right foot as you raise your body up; at the same time, lift your left knee. At the top of the movement, kick forward with your left foot. Place both feet back on the ground. That’s one rep. Alternate the leg you kick with each rep.

By : Amy Rushlow

*(Amy Rushlow is a National Magazine Award-winning editor and a certified strength and conditioning specialist)*

Be sure to go slow: Each repetition should take three seconds -- one on the way up and two on the way down.

By : Andrew Ginsburg (Trainer)

The morning is one of your most crucial times when it comes to maintaining your health and fitness. Whether you work out in the AM or not, yoga is one of the most energizing ways to start your day.

Yoga is great for a number of reasons. First off, the stretching warms up your muscles and gets your blood circulating. This helps prepare you for whatever the day has to offer. Second, yoga is really energizing. It will wake you up mentally just as much as it will physically. And lastly, yoga is a great way to give your metabolism a boost in the morning.

So if you’re looking for a new and energizing way to start your days, give this 10-minute yoga routine a try. It’s a simple way to start things off on the right – and healthy – foot.

Do this routine for a couple of weeks, and you’ll start seeing the real benefits of yoga for improving all-around health.

Run through this sequence at least twice for a full 10-minute energizing routine…

Child’s Pose

One of my favorite ones to start with in the morning, child’s pose allows you to keep your eyes shut and wake up slowly. Simply kneel on your yoga mat, bend forward, and place your forehead on the floor as your extend your arms forward. You’ll really feel the bend in your back, and you’ll wake up your spine in seconds.

Stay here for 5 deep breaths.

Cat/Cow Pose

Stay on your knees on your yoga mat, and lift your head up as your rest against your palms. You should now be on all fours. This move is actually 2 poses in 1. Start by pointing your head down towards the mat and bending your back upward towards the ceiling. Hold here for 3 deep breaths, then reverse the pose as you lift your head up towards the ceiling. Hold here for another 3 breaths.

Downward Dog

Keeping your palms against the floor, extend your legs as your balance on your toes. Pull your buttocks towards the ceiling as you move your head towards the floor, creating a V-shape with your body. The goal here is to try to create a straight line with your arms, neck, shoulders, and back, bending at your hips only. Hold here for at least 5 breaths.

Forward Bend

Stand up straight now, placing your feet a few inches apart. Bend forward at your hips, and allow your head to fall towards the floor, coming as close to your legs as possible. To help ease yourself into the pose, grab the back of your calves with your palms and pull your head inward to your body. Hold here for 5 breaths.

Triangle Pose

This last one will really enliven your body and get you energized. Stay in standing position, and extend your right foot out to the side by about 3 feet. Extend your arms up towards the ceiling, then bring your right hand down and place it on your right ankle. Extend your left hand towards the ceiling and look upward as you engage your abs and core. Hold here for 3 breaths, then repeat on the opposite side.

By : Sam Omidi

Visit him at : http://weightlossandtraining.com

Plank Hold (30 seconds): Hold plank in a forearm plank position. Make sure your body is in a straight line and your abs are contracted.

Rollups (15 total): Lie face up with your arms stretched overhead. Inhale and begin to curl your upper body off the floor. Exhale when you're halfway up and continue rolling forward to reach toward your toes. Inhale and reverse the move, exhaling halfway down. Repeat.

Cross-Body Mountain Climbers (10 each side, 20 total): In high plank position, raise your left knee towards your right elbow, lower, and then raise your right knee to your left elbow.

Bicycle Crunches (20 each side, 40 total): Lie face up with your fingers resting on the sides of your head. Lift your shoulders off the floor and hold them there. Twist your upper body to the left as you pull your left knee into your body towards your right elbow. Straighten your right leg at the same time. Return to starting position and repeat, bringing your right knee towards your left elbow.

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The best part about this workout (besides the fact that it only take 10 minutes) is that you don't need any gear, just yourself and a mat. And the mat is totally optional — I did it last night on our living room rug while watching Chopped. You can squeeze this workout in whenever you have an extra 10 minutes — right when you wake up in the morning, before you go to bed at night or after your regular cardio or strength training routine. Anytime really!

By: Brittany Mullins

Visit her at : http://www.eatingbirdfood.com

(Photo by Getty Images; Masterfile; iStock Photo)

A year ago this month my husband and I started a new diet. It had nothing to do with a New Year’s resolution to lose weight. For about nine months, he had been suffering from bad hives all over his body. It was bizarre. One day he’d wake up and they’d be all over his back. The next afternoon, his lip was swollen so much he couldn’t talk. He had been to a few different allergists and they told him it was “idiosyncratic” (meaning they didn’t know how to fix it) and told him to take Zyrtec indefinitely — until they went away.

“Could it be related to my diet?” he asked.

“No,” they said.

One guy sent him home with fungus cream that made the tiny red spots swell into ripe, red tomatoes all over his arms.

So he decided to try his own experiment and see if it worked.

The journey started with the book, Eat to Live, by Joel Fuhrman, MD. We bought a used Vitamix, those ridiculously expensive blenders, and we were off: kale smoothies in the morning, homemade almond butter with celery for snack, and black bean soup for dinner.

His hives went away within a few weeks. Apparently the white flour and processed foods were causing the inflammation all over his body. My inflammation is in my brain, a rather complex organ, so my result took much longer — like nine months. But I’m finally starting to feel the real benefit of our diet changes.

Here is a list of 10 foods I eat every day now in order to feel good. These foods provide the nutrients my body needs to fight off inflammation in my brain, which leads to depression.

1. Dark Leafy Greens

If you were to choose the healthiest food of all, the most nutrient-dense item available to us to eat, it would be dark, leafy greens, no contest. Spinach. Kale. Swiss chard. Greens are the first of the G-BOMBS (Greens, Beans, Onions, Mushrooms, Berries, Seeds) that Dr. Fuhrman describes in his book, The End of Dieting, the foods with the most powerful immune-boosting and anticancer effects.

“These foods help to prevent the cancerous transformation of normal cells and keep the body armed and ready to attack any precancerous or cancerous cells that may arise,” he writes. They fight against all kinds of inflammation, and according to a new study published in JAMA Psychiatry, severe depression has been linked with brain inflammation. Leafy greens are especially important because they contain oodles of vitamins A, C, E, and K, minerals and phytochemicals.

2. Walnuts

Walnuts are one of the richest plant-based sources of omega-3 fatty acids, and numerous studies have demonstrated how omega-3 fatty acids support brain function and reduce depression symptoms. A study published in the British Journal of Psychiatry is especially interesting. The lead authors ask the question, Why is the vast biological research — from genetics to psychopharmacology — concentrated on neurotransmitters, when the mammalian brain is approximately 80 percent fat (lipids), and there is a growing body of research demonstrating the critical role of lipids to help brain functioning? What’s more, the shift in the Western diet away from these necessary omega-3 fatty acids over the last century parallels the large rise in psychiatric disorders in that time.

3. Avocado

I eat a whole one every day in my salad for lunch. Avocados are power foods because, again, they contain healthy fat that your brain needs in order to run smoothly. Three-fourths of the calories of an avocado are from fat, mostly monosaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, different kinds of vitamin B (B-9, B-6, and B-5), vitamin C, and vitamin E-12. Finally, they are low in sugar and high in dietary fiber, containing about 11 grams each.

4. Berries

Blueberries, raspberries, strawberries, and blackberries are some of the highest antioxidant foods available to us. I try to have a variety for breakfast in the morning. In a study published in the Journal of Nutritional and Environmental Medicine, patients were treated for two years with antioxidants or placebos. After two years those who were treated with antioxidants had a significantly lower depression score. They are like DNA repairmen. They go around fixing your cells and preventing them from getting cancer and other illnesses.

5. Mushrooms

Here are two good reasons mushrooms are good for your mental health. First, their chemical properties oppose insulin, which helps lower blood sugar levels, evening out your mood. They also are like a probiotic in that they promote healthy gut bacteria. And since the nerve cells in our gut manufacture 80 percent to 90 percent of our body’s serotonin — the critical neurotransmitter that keeps us sane — we can’t afford to not pay attention to our intestinal health.

6. Onions

You won’t find this item on most lists of mood foods. However, it’s included in Fuhrman’s G-BOMBS because onions and all allium vegetables (garlic, leeks, chives, shallots, and spring onions) have been associated with a decreased risk of several cancers.

“Eating onions and garlic frequently is associated with a reduced risk of cancers of the digestive tract,” explains Fuhrman. “These vegetables also contain high concentrations of anti-inflammatory flavonoid antioxidants that contribute to their anti-cancer properties.” Again, if you consider the relationship between your digestive tract and your brain, it is understandable why a food that can prevent cancers of the gut would also benefit your mood.

7. Tomatoes

I try to eat at least six baby tomatoes in my salad each day for lunch because tomatoes contain lots of folic acid and alpha-lipoic acid, both of which are good for fighting depression. According to research published in the Journal of Psychiatry and Neuroscience, many studies show an elevated incidence of folate deficiency in patients with depression. In most of the studies, about one-third of depression patients were deficient in folate.

Folic acid can prevent an excess of homocysteine — which restricts the production of important neurotransmitters like serotonin, dopamine, and norepinephrine — from forming in the body. Alpha-lipoic acid keeps coming up as I read more about nutrition and the brain, so I have begun to take it as a supplement, as well. It helps the body convert glucose into energy, and therefore stabilizes mood.

8. Beans

“Beans, beans, good for the heart. The more you eat, the more you … smile.” They make the G-BOMB list because they can act as anti-diabetes and weight-loss foods. They are good for my mood because my body (and every body) digests them slowly, which stabilizes blood sugar levels. Any food that assists me in evening out my blood sugar levels is my friend. They are the one starch that I allow myself, so on top of a salad, they help mitigate my craving for bread and other processed grains.

9. Seeds

When I’m close to reaching for potato chips — or anything else that is yelling “I will take away your pain!” — I allow myself a few handfuls of sunflower seeds or any other kind of seed I can find in our kitchen. Seeds are the last food on Fuhrman’s G-BOMBS list.

Flaxseeds, hemp seeds, and chia seeds are especially good for your mood because they are rich in omega-3 fatty acids. Fuhrman writes, “Not only do seeds add their own spectrum of unique disease-fighting substances to the dietary landscape, but the fat in seeds increases the absorption of protective nutrients in vegetables eaten at the same meal.”

10. Apples

An apple a day could — if eaten with the rest of these foods — keep the psychiatrist away, at least for stretches of time. Like berries, apples are high in antioxidants, which can help to prevent and repair oxidation damage and inflammation on the cellular level. They are also full of soluble fiber, which balances blood sugar swings. A snack I have grown to love is almond butter on apple slices. I get my omega-3 fatty acid along with some fiber.

By : Therese Borchard

To see more writings from her, visit :

http://www.everydayhealth.com

There are many factors that are important when attempting to lose weight. Some are more obvious than others. While reducing your calorie intake is important, getting the proper amount of sleep is important too. Not getting the proper amount of sleep can break even the most devoted health fanatic. It is a slippery slope that can turn into a cycle of poor choices.

Okay so it starts completely innocently enough. You have a report due and you have been procrastinating. It is time to pull the dreaded all-nighter. But you have to do it whether you like it or not. This poor choice can lead to even more poor choices.

The dreaded next day begins. Lets go through it together and see how your lack of sleep can affect your choices. When you do not get enough sleep your body may feel sluggish. Before you head to work you grab a quick breakfast instead of your usual. You drink double the amount of coffee, but still do not feel quite awake. You do the bare minimum at work barely getting out of your desk. After a quick nap in the break room, you have a sudden burst of energy that is gone within minutes.

If you are strong willed you might avoid grabbing an energy drink. But even then the damage is already done. You have had double the amount of calories and have been less active. There is even more bad news. Your metabolism does not work properly when you do not receive the proper amount of sleep.

There is no way you are heading to the gym today. You roll out your car onto your couch if you could. Okay, so this might be a bit extreme for those of us who function well without sleep. Maybe you are one of the few who can breeze through the day with a smile. On the other hand, many of us need sleep to function properly.

When you go without sleep you might sleep during the day. That can mess up your entire sleep pattern. Once you make the mistake of disrupting it, it is very difficult to get back into your normal routine. When you are well rested you have more energy. Simple tasks do not seem bothersome. You are also less likely to exercise when you are tired. If you are inactive you will burn fewer calories.

You are also more likely to grab a quick on days that you are sleepy. So instead of taking the time to make a salad or healthy meal you might choose to go through the drive through or go straight for a candy bar. Often people turn to energy drinks when they are tired. Energy drinks are full of sugar and caffeine. They are high in calories and carbs.

The proper amount of sleep can make or break any diet. When you are well rested, you will feel better and more active. You will think more clearly and make better choices. Metabolism increases with activity.

Source:- http://subjectboard.com

What it works: Quads, Shoulders, Triceps, Lower Back, Chest, Lower Abs, Front Hip Flexors, Calves, Glutes, Forearms and the Tendons that are your fingers.

Tips:  When you're doing jump knee-tucks, make sure you land on the balls of the feet. This avoids unnecessary jarring of the spine and lower back due to vibrations travelling up from the impact and it also brings your calves into play and helps train them faster. Plant Plyos and Wall Dips are performed best if you can tense your lower abs. This allows you to utilise the strength of your lower body better, making it more responsive to the movement and, at the same time, you get to exercise your lower abs that bit more.

By : Neila Rey

Visit her at : neilarey.com